09-07-2018 CrossFit YiQi

YiQi – CrossFit

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Buy-in:200m Run

2 Rounds:

10m Burpee Broad Jump

10m Bear Walk

10m Walking Toes Swipes


5 World’s Greatest Stretch

5 Table Tops

Ankle Hinges / Circles or 2-way stretch

Specific Warm-up:

3 Rounds:

8 DB Snatches (4L + 4R)

5 Box Jumps

5 Box Dips


5 Sets For Quality:

– Strict Ring Dips x 6-10 reps

– DB Front Squat x 4-6 reps @ 32X1

*Rest :60 seconds


– Strict Bar Dips

– Banded Ring Dips

– Banded Bar Dips

Ring Dips (7 x 7)

Dips (7 x 7)


Metcon (AMRAP – Rounds and Reps)

AMRAP 18 Minutes:

400m Run

10 Box Jumps (30/24 inch)

20 American KB Swings (24/16kg)
MetCon Brief:

Long Conditioning Workout. You should be able to handle a consistent pace through-out, with the only rest station during the Box Jumps.

Note we’re aiming for higher than normal Box Jumps today, please take care.

Posted in: WOD